⏱ 30 min totalVegan Lemony Caper Pasta
Per 1 serving · 322 g · 16 ingredients
of a 2,000 cal day
- Protein19g17% of calories
- Carbs61g55% of calories
- Fat14g28% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Lemony Caper Pasta (322 g) has 414 calories, with 19 g of protein, 61 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (38% DV), dietary fiber (45% DV) and Vitamin A (21% DV). Keep an eye on sodium, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber45%
- Vitamin A21%
- Vitamin C96%
- Vitamin K220%
- Thiamine38%
Good source of
10–19% of the daily value
- Vitamin E12%
- Vitamin B1212%
- Choline10%
- Calcium15%
- Potassium19%
Watch
20%+ of the daily value
- Sodium20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup chopped, Cauliflower
¾ tbsp chopped Onion
½ clove Garlic
¹⁄₁₆ cup Cashews
⅛ cup Soymilk- 🥄¾ tbsp Nutritional yeast
- 🥄⅛ tsp Salt
⅛ tsp Black pepper- 🥄⅛ tsp Italian seasoning
¾ tbsp Lemon juice
½ tbsp, drained Capers
½ tbsp, chopped Basil
2 oz Whole wheat pasta
½ cup, chopped Kale
1 cup, pieces or slices White mushrooms
½ tbsp Olive oil
Directions
- 1
Chop all vegetables and set aside.
- 2
Add cauliflower, onion, garlic, and cashews to a saucepan filled with water. Bring to a boil and cook for 15 minutes.
- 3
Cook pasta according to package instructions. In a skillet, sauté mushrooms in half of the olive oil over medium-high heat until golden.
- 4
Massage kale with the remaining olive oil and a drizzle of lemon juice until tender, then set aside.
- 5
Drain the cauliflower mixture and transfer to a blender. Add remaining ingredients (except mushrooms, pasta, half of the capers, and kale) and purée on high speed until smooth and creamy, about 60-90 seconds. Season with salt and pepper to taste.
- 6
Pour the sauce over the pasta and toss to combine. Stir in the remaining capers, mushrooms, and kale. Serve hot and enjoy!
Vitamins & minerals
Amounts for 1 serving (322 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 188 μg | 21% |
| Vitamin C | 86 mg | 96% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 264 μg | 220% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 3 mg | 213% |
| Niacin | 8 mg | 52% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 220 μg | 55% |
| Vitamin B12 | 0.3 μg | 12% |
| Pantothenic acid | 2 mg | 46% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 149 mg | 15% |
| Iron | 5 mg | 56% |
| Potassium | 899 mg | 19% |
| Magnesium | 158 mg | 38% |
| Phosphorus | 360 mg | 51% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 154% |
| Manganese | 2 mg | 105% |
| Selenium | 52 μg | 95% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 18 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,033 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 17 μg | — |
| Serine | 1 g | — |
| Starch | 3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.5 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 414 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Vegan Lemony Caper Pasta?
One serving of Vegan Lemony Caper Pasta (1 serving) has 414 calories, which works out to 128 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Vegan Lemony Caper Pasta high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Lemony Caper Pasta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Lemony Caper Pasta?
465 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Lemony Caper Pasta?
6.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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